Diet all wrong!! Can you guys help

[uksteve]

Hi guy.

My diet was sh#t.. to many shakes and not enough real food.

6ft 3
220lb
15% bf
training 5 days a week.

just need pointed in the right direction, i know all the foods im ment to eat.. just cant get it right.. carbs make me bloat

goal.. Bulk up maybe to 230 - 240

thanks for your time

[energizer bunny]

FROM jamyjamjr not me......

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

This is off jamyjamjr he is one of the knowledgeable guys on diet on this forum.... if you follow these instructions then post your diet up he will be happy to help..

hope this helps mate..

[uksteve]

Cheers mate.. will have to look at the packaging of my shakes so the infos 100% will post it up tomorrow.

Ebunny i could prob hit you with a rock from here!! im in the Scottish borders.. ah the sheep!! good times

[energizer bunny]

No prob for the link mate... but i cant take any credit for it....im just copy and pasteing...because i think all the main guy are still in bed as its only 04.30 in the morning in america and youd be waiting hours for a reply..... LOL mate i its only an hour and half drive to you...youve came to a great place to learn..

[uksteve]

Want to sort my base out before i start to play with genetics lol

Worked out BMR 2227.6
TDEE 3452

off to watch vids then to my local somerfield for over priced meat lol

[eatrainrest]

yayyy team work lol

[jamyjamjr]

yayyy team work lol

lmfao... wassup eat...

to the OP... follow those directions and we'd be happy to help..

[eatrainrest]

lmfao... wassup eat...

to the OP... follow those directions and we'd be happy to help..

lol im good jamm same old shit..hope everyhtings good with you too

[jamyjamjr]

yup.. just mopin up the new threads.. lmao

[eatrainrest]

yup.. just mopin up the new threads.. lmao

yea this is the workhorse jammy thats been long missed in the diet section.. i was picking up alot of slack for a while... haha we shoudl get payed... lets talk to admin hah

[jamyjamjr]

yea man.. i was dealing with some pretty stressful issues..

well shit, im still dealing with it, just dealing with it better... life fcukin sucks some times...

[eatrainrest]

yea man.. i was dealing with some pretty stressful issues..

well shit, im still dealing with it, just dealing with it better... life fcukin sucks some times...

we try and get by brotha

[collar]

im glad to see you two are there for each other
hahaha..............

[jamyjamjr]

we're all here for each other..

especially those who let me spoon them..

mwah eat!!! lmfao..

[collar]

lol jamy has a bitch now.

[eatrainrest]

Ggggg

[jamyjamjr]

the only gay guy... out of the closet...

stop rationalizing eat.. u know you want me baby... hahahahahahaa

[uksteve]

watched the vids and looked at diet

so again im
23
227lb
6ft 4
carb sensitive

new diet

7.30am 8 egg whites, 1 tbspn peanut butter, banana, Apple


11am Usn anabolic 45g oats


1pm 220g turkey and veg

3pm 220g turkey

4pm 300g beef, 60g wheatgerm
4.30 train

6pm whey, 1 can tuna, banana gatorade

9 300g chicken and veg

works out at around

470 pro, 175 carbs and 40g fats

any toughts... other than my numbers are wrong lol

[supragasm]

I am still new here, but I have learned a lot already!
protein is too high, take your body weight, 227 x 1.5= 340.5 grams of protein.

Id ditch the Gatorade, being its high GI, simple carbs, replace it with low GI, like oats
also for meal 1,Id recommend a starchy carb, like oats.

Also remember in the videos, protein in every meal, I see you have a carb only meal, at 11am ???
dont forget 'fibrous carbs are good all day,anytime'

As far as beef, Id stick with Lean ground beef.

You say carb sensitive, hmm..maybe you should limit your carbs to 100 grams a day total...? Are you an Endomorph?

*PWO meal should be faster digesting,absorbing protein, Id say a whey protein shake,with 1/2 cup of raw oats, 1 tablespoon of fish oil for EFA's. I take a shaker to the gym with powder in it, when my w/o is done, I add water, and drink it immediately!

check out my diet, thanks to jamyjamjr, its near perfect!
http://forums.steroid.com/showthread.php?t=395052

How did you measure your body fat? skin calipers, or underwater weighing< the best<

hope this helps, and you get your diet in check.

[uksteve]

Hi

the gatorade is for sugar after training. the 11am meal has 50g protien in... USN whey shake.

was keeping the protien high tp keep the kal up... as iv dropped carbs.

goal lean bulk.

[uksteve]

oh and yeah im an endomorph.. it sucks. had the trainer at the gym do my bf % with calipers

[supragasm]

Not sure if you paid close to attention to the video, you only need a high HI carb, simple carbs, like Gatorade PWO if you intend to have a 2nd workout session.The sugar will boost your insulin,and rapidly restore glycogen,but if not used will be stored as fat.

As far as the high protein intake,if you are not careful it can turn into fat, strain your liver, and overall just be a waste. You really only need about 1.5g per lb.

Endomorphs are recommended to stick around 100 grams of carbs a day,I wouldnt be concerned with fibrous carbs, being they are low carb,and good fiber.

[uksteve]

right, so meal 1 i will drop the fruit (sugar) put oats in there. i will look at the protien now, 2g per lb was to bump the kal for bulking... and if i was to gain fat after 2 weeks drop carbs..and maybe 10g protien and ajust till im 1 big MOFO lol

[uksteve]

bump

[jamyjamjr]

you need your bmr tdee..


Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....